Comparing Nutrients in 1 kilogram Natto VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Natto	Boiled Soybeans	Recommended Dietary Allowance
Energy	72.8% 2110kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	459% 7.34g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	322% 54.8g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	67.4% 49g	41.4% 30g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	142% 54g	158% 60g	38g per day for Men 19-50 years
Protein	346% 194g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Natto	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	144% 130mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 231μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Boiled Soybeans	Recommended Dietary Allowance
Calcium	217% 2170mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	741% 6.67mg	452% 4.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1075% 86mg	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	358% 8.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	249% 1740mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	214% 7290mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	160% 88μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	275% 30.3mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	15% 550g	17% 626g	3700g per day for Men 19-50 years

Nutrient Comparison: Natto VS Boiled Soybeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Natto versus 1 kg of Boiled Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Natto vs Boiled Soybeans:

• 1 kilogram of Natto has 1.2 times more Vitamin B5, 7.6 times more Vitamin C and 1.2 times more Vitamin K than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 1.5 times more Vitamin B2, more Vitamin B3, 1.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 35 times more Vitamin E than Natto.
• Both Natto and Boiled Soybeans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Natto as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Natto vs Boiled Soybeans:

• 1 kilogram of Natto has 2.1 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium, 1.2 times more Selenium and 2.6 times more Zinc than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 1.4 times more Phosphorus than Natto.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Natto has 1.2 times more Energy, 1.2 times more Fat, 1.2 times more Saturated Fat, 1.2 times more Omega 3, 1.2 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Sugars than Boiled Soybeans.
• Both Natto and Boiled Soybeans offer comparable quantities of Fiber and Protein per one kilogram.